Seated Forward Bend (Sanskrit: Paśchimottānāsana / पश्चिमोत्तानासन)
Paschimottanasana (Paśchimottānāsana) is also known as Intense Dorsal Stretch or Seated Forward Bend. It has alternative Sanskrit names as well – Brahmacharyasana and Ugrasana. ‘Paschim’ means west. In the context of yoga, the back side of the body is referred to as the west. Since this asana intensely stretches the entire back side of the body, it is called Paschimottanasana.
Instructions for Doing the Seated Forward Bend
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with the legs stretched out in front. Place the palms on the floor beside the hips with your fingers pointing towards the feet. Keep the arms straight, lock the elbows, and keep the spine upright and erect.
- With an exhalation, lift your arms up, over the head, and then extend the hands forward to catch the toes. Clasp the right big toe between the index finger and middle finger and right thumb. Similarly, hold the left big toe with the left hand.
- Make sure your back is in a concave position and your spine is erect. This can be achieved by bending from the pelvic region instead of bending from the chest or shoulders.
- Again, with an exhalation, pull the torso forward by widening the elbows. Try to touch your forehead on your knees and while placing the elbows on the floor. If you are able to touch your forehead on the knees, try touching your nose or your lips, instead.
- When that also becomes easy for you, push yourself further and try to catch the soles of your feet while resting the chin on the knees.
- The next step is to clasp the hands around the soles of the feet and interlocking the fingers while resting the chin on the shins.
- For an even more advanced position, extend your hands straight resting your palms on the floor beyond your heels and rest your chin on the shins.
- Throughout these steps, your back should be straight (concaved) and your legs shouldn’t be bent.
- Pick any position from step 3 to 7 which you can comfortably hold for about 1 to 5 minutes, breathing normally, without any jerks.
- To release the asana, lift the head up and come back to step 1’s position.
Benefits of Doing Paschimottanasana
- This is a powerful asana for the spine as it completely stretches the back side of the body, giving the system a boost of energy and vitality.
- It also stimulates the vital organs and helps improve digestion.
- This asana also enhances the function of the reproductive system.
- It relieves the symptoms of menopause and menstrual pain.
- Paschimottanasana relaxes the mind and helps in battling anxiety, mild depression, chronic fatigue, headaches, insomnia, and sinus.
Precautions
- Do not practice this pose if you have a spinal, knee, hamstring, or shoulder injury.
- People with asthma, hernia, and spondylitis, should practice this pose only under the supervision of a trained instructor.
- Pregnant women shouldn’t practice this asana as it puts a lot of pressure on the abdominal area.